For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments:
VINCE LOMBARDI SAID "FATIGUE MAKES COWARDS OF US ALL"
I SAY "CROSSFIT MAKES COWARDS OF US ALL"
GET SOME!!!!!
Tuesday, July 31, 2007
Monday, July 30, 2007
Monday July 30, 2007
REST DAY
WHEN YOU CROSSFIT YOU WILL EXPERIENCE THAT ELITE MENTAL FEELING
"A HIGH" SOME CALL IT. THAT ANY CHALLENGE CAN BE CONQUERED!!
Sunday, July 29, 2007
Sunday July 29, 2007
Five rounds for time of:
Run 400 meters
25 Back extensions
Post time to comments.
Run 400 meters
25 Back extensions
Post time to comments.
CROSSFIT SOUTH JERSEY ROCK CLIMBING IN AUSTRALIA!
Saturday July 28, 2007
Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups
15 Glute-ham developer sit-ups
Post rounds completed to comments.
"IF NO ONE'S WORKED AS HARD AS YOU, WHY BE BASHFUL ABOUT BEING THE BEST? ENJOY IT. STAND UP AND OWN WHAT YOUR'RE GOOD AT."
10 L-pull-ups
15 Glute-ham developer sit-ups
Post rounds completed to comments.
"IF NO ONE'S WORKED AS HARD AS YOU, WHY BE BASHFUL ABOUT BEING THE BEST? ENJOY IT. STAND UP AND OWN WHAT YOUR'RE GOOD AT."
Friday July 27, 2007
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Monday July 23, 2007
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Saturday July 21, 2007
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Thursday July 19, 2007
Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
Sunday July 15, 2007
"Diane"
21-15-9 reps of
:225 pound Deadlift
Handstand push-ups
Post time to comments
21-15-9 reps of
:225 pound Deadlift
Handstand push-ups
Post time to comments
Thursday July 12, 2007
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Monday, July 9, 2007
Monday July 9, 2007
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Sunday July 8, 2007
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Saturday July 7, 2007
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed
Post time and load to comments.
Thursday July 5, 2007
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Post time to comments.
Tuesday, July 3, 2007
Tuesday July 3, 2007
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments
Sunday July 1, 2007
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
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